Week 1

Question 1

flexion, extension, hyper extension

Answer 1

head forward, head normal, head all the way back

Question 2

flexion, extension

Answer 2

coming close to body, going away from body

Question 3

palmar flexion, dorsi flexion

Answer 3

slay, high five

Question 4

plantar flexion, dorsiflexion

Answer 4

toes to the plants, flex toes

Question 5

shoulder abduction, shoulder adduction

Answer 5

towards body (add), arm away from body

Question 6

shoulder horizontal adduction and abduction

Answer 6

arm in front of body, arm to side of body

Question 7

wrist radial deviation, wrist ulnar deviation

Answer 7

wrist leaning with thumb towards body sideways, wrist leaning with fingers away from body sideways

Question 8

circumduction

Answer 8

arm circles

Question 9

medial rotation, lateral rotation

Answer 9

robot, stop at a 90° angle

Question 10

forearm supination, forearm pronation

Answer 10

carrying soup in the palm of ur hand, spilling the soup upside down

Question 11

inversion, eversion

Answer 11

big toe tilted in with pinky toe off the ground, big toe to the sky with pinky toe on the ground

Question 12

protraction, retraction

Answer 12

shoulders reaching out, shoulders flexed in towards neck

Question 13

motor learning

Answer 13

changes in an organisms movement that reflect changes in the structure and function of the nervous system

Question 14

muscular performance

Answer 14

reorganization of the motor control system

Question 15

isometric vs isotonic

Answer 15

isometric
- static
- muscle tension without changes in length

isotonic
-dynamic
- concentric: while shortening
- eccentric: while lengthening

Question 16

hypertrophy vs hyperplasia

Answer 16

hypertrophy
- increase in cross sectional area of fibre
- contributes the most to muscle growth

hyperplasia
- increase in number of fibers

Question 17

FITT-VP

Answer 17

Frequency, Intensity, Time, Type, Volume, Progression

• time is a constant of other variables and is least important

Question 18

exercise training principles

Answer 18

1) Overload
2) Specificity
3) Cross- training
4) Periodization

Question 19

overtraining

Answer 19

excessive training, insufficient recovery or both

• most common in gymnastics and figure skating mainly due to physique and intense coaching

Question 20

open chain and closed chain

Answer 20

open: distal segment moves
ex - bench press

closed: distal segment is fixed
ex - push-up

Question 21

value of isometric exercise in rehab

Answer 21

1) needed for static strength and endurance during functional activities

2) postural stability and injury prevention during tasks

3) minimized atrophy during external immobilization

Question 22

types of isometric exercise types

Answer 22

1) muscle setting exercises

2) stabilization exercises

3) multiple angle exercises

Question 23

benefits of eccentric exercise

Answer 23

• you can lower more than u can lift
• heavier loads can be controlled
• more efficient metabolically and generate less fatigue

Question 24

what is eccentric emphasis vs overload

Answer 24

overload: setting up the exercise so that the eccentric component is the limiting factor to exercise performance

emphasis: exaggerated the eccentric phase by manipulating tempo

Question 25

Is a squat an open or closed-chain exercise?

Answer 25

Closed chain